[Rich Ellis]

Very happy leg session today

My knees let me start with pressing, which was a nice treat

Banded quad press
Split stance 45deg press
45deg press
Prone leg curl
Ham hypers
SL Standing calf

All high rep work, which was absolutely brutal in the heat, but I love that stuff

Just on with food prep and then bed (with portable air con unit to the rescue)

Push day tomorrow

[Rich Ellis]

Just put it in a shaker, 400ml should be fine for 125g, shake and drink, doesn’t feel any different to drinking some water.

[Rich Ellis]

Second rest day today, but it hasn’t felt like it with the heat and a busy day.

Body is feeling recharged and ready for legs tomorrow, just on with finishing food prep now and then it’s two more feeds before bed

[Rich Ellis]

Just to follow that though mate, and I know you’ve not mentioned that you do, but if you normally add creatine to your shakes, then that should not be kept in suspension

[Rich Ellis]

Rest day today and a long day working. I was up and out and down to London early. Looking forward to getting back in time for my next meal

[Rich Ellis]

Hi mate,

It’s hard to know what’s excessive without knowing anything much about your work capacity

A good reference point for you will be what you have previously done successfully. If there’s a subtle jump, give it a go and see how performance fares over the coming rotations.

If you’ve added 30% to your volume, there’s probably a more graduated approach you could take

As a “finger in the air”, the total number of sets doesn’t feel excessive, and I’ll assume there’s a rationale for each of the movements being included.

It’s then down to the programming of the rest of your sessions, and your recovery factors.

[Rich Ellis]

That’s the training week finished for me with a second leg session

SL curl
Leg ext
RDL
Standing calf
Seated calf

Good session and a good week of training. I’ve got a busy weekend with work so glad to have all my sessions wrapped up

Food prep done, one meal left to sink this evening

Over.

[Rich Ellis]

I don’t see any issue as long as it sits well with you mate. I use it as my primary carb source as well and I find it sits better than almost anything

[Rich Ellis]

With the rest of the gang here. No issue at all, I do this more often than not

[Rich Ellis]

Arms today

High cable curl
45deg db preacher
Supinating db curl

Rope overhead Tri ext
Pushdown
JM Press

Meal prep done, one feed left tonight – sleep needed!!

[Rich Ellis]

Agree with Clare here mate.

It’s not wrong, but the chances of you having things proportional to output are slim.

If you like it, carry on, but as Clare says, be consistent so that you have a comparable intake/output over a rotation

[Rich Ellis]

Back day

Really good session this evening

Low pulley upper back row
Corner bar row
Upper back Pulldown
Stirrup Pulldown
Dual DB row

High volume across the sets, still building work capacity.

Meal prep is done for tomorrow, and about to get my last meal for tonight

[Rich Ellis]

Hi Joe

Totally agree with Bish, such a valuable resource, please make the most of the educational section.

It will give you a really good foundation knowledge to then develop in the forum section

[Rich Ellis]

Goooooood push session today. Still running higher volume on each movement, but we looked like this

Cable laterals
Db laterals
X-over press
Machine dips
Deficit push ups

Food is prepped, last meal has just finished cooking.

Time to feed and sleep before a heavy pull session tomorrow

[Rich Ellis]

Hi mate,

I think it sounds like you’ve got some work to do on your mobility to maximise the 45deg

With that said, you of course need a solution at the moment, and I think the pivot leg presses can be really good for overloading quads, and are easy to band.

I assume you only need one press in, and you can have a hack or Smith squat as well?

If you do want multiple presses, I think a split stance can be really effective on a 45deg for absolutely lighting up your quads

That could be split stance on 45deg, banded quad press on pivot, and then squat variant on hack or smith

Get working on your ankle mobility in parallel, and when you’re ready to substitute movements, you may well get what you want from the 45deg press

Hope that’s a help mate